Metabolic Facts los pab koj tswj koj lub cev

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Thaum nws los txog rau cov metabolism, nws feem ntau yog los tswj nws nrog tshuaj los yog tshuaj yej ntsuab kom ceev nws. Tab sis cov metabolism yog ib txoj kev nyuaj dua. Peb tau sau cov ntaub ntawv tseeb los pab koj nkag siab zoo txog cov metabolism thiab siv qhov kev paub ntawd kom poob lossis nce qhov hnyav.

1. Metabolism tshwm sim hauv txhua lub cell ntawm koj lub cev

Ntau tus neeg tham txog cov metabolism hauv cov leeg nqaij lossis lub cev uas lawv tuaj yeem tswj tau qee txoj hauv kev. Hauv kev muaj tiag, cov metabolism hauv yog cov txheej txheem tshuaj lom neeg uas hloov cov calories los ntawm cov zaub mov rau hauv lub zog kom muaj sia nyob, thiab qhov no tshwm sim hauv txhua lub cell ntawm koj lub cev.

Koj tus nqi metabolic so, lossis basal metabolic tus nqi, yog txiav txim siab los ntawm pes tsawg calories koj lub cev hlawv thaum koj tsis ua dab tsi.

Tib neeg lub cev xav tau lub zog ntawm so kom tswj nws lub neej - ua pa, ncig thiab zom zaub mov. Cov ntaub so ntswg sib txawv muaj cov kev xav tau sib txawv thiab xav tau cov calorie ntau ntau los ua haujlwm. Lub cev tseem ceeb - lub hlwb, lub siab, lub raum thiab lub plawv - suav txog li ib nrab ntawm lub zog tsim. Thiab ntawm cov ntaub so ntswg adipose, digestive system thiab cov leeg - txhua yam.

2. Koj hlawv calorie ntau ntau thaum so

Koj lub cev hlawv calories:

• thaum so (basal metabolism) - lub zog tau txais yog siv rau kev ua haujlwm ntawm lub cev;
• nyob rau hauv cov txheej txheem ntawm assimilating zaub mov (paub thermal nyhuv);
• nrog rau lub cev ua si.

feem ntau ntawm calories ib hnub twg koj hlawv thaum so thaum lub sij hawm metabolic. Kev ua si lub cev, piv nrog cov metabolism hauv basal, suav rau ib feem me me ntawm kev siv hluav taws xob - los ntawm 10 mus rau 30% (yog tias koj tsis ua si kis las lossis koj txoj haujlwm tsis tas yuav ua haujlwm hnyav). Kwv yees li 10% ntawm lub zog yog siv rau kev zom zaub mov.

Qhov nruab nrab, cov metabolism hauv basal suav txog 60 txog 80% ntawm tag nrho cov kev siv hluav taws xob. Tau kawg, qhov no tsis yog tag nrho, tab sis ua ke nrog lub zog noj rau kev ua zaub mov, nws hloov tawm yuav luag 100%. Yog li ntawd, nws tsis yog qhov xav tsis thoob tias kev tawm dag zog ua rau muaj txiaj ntsig zoo, tab sis me me, hloov qhov hnyav.

Alexey Kravitz yog kws kho mob neurobiologist ntawm National Institute of Health

3. Tus nqi metabolic tuaj yeem sib txawv ntawm ib tus neeg mus rau ib tus neeg, thiab cov kws tshawb fawb tsis nkag siab vim li cas

Nws yog qhov tseeb tias qhov metabolic tus nqi ntawm ob tus neeg ntawm tib qhov siab thiab lub cev loj tuaj yeem sib txawv heev. Thaum ib tus tuaj yeem noj txhua yam hauv qhov ntau thiab nws qhov hnyav yuav tsis hloov pauv, lwm tus yuav tsum ua tib zoo suav calories kom tsis txhob nce phaus ntxiv. Tab sis vim li cas qhov no tshwm sim, tsis muaj tus kws tshawb fawb tuaj yeem hais meej: cov txheej txheem ntawm kev tswj cov metabolic tsis nkag siab tag nrho.

Txawm li cas los xij, cov kws tshawb nrhiav pom cov ntsuas uas cuam tshuam rau cov metabolism hauv: tus nqi ntawm cov leeg nqaij thiab cov nqaij rog hauv lub cev, hnub nyoog thiab caj ces (txawm tias nws tseem tsis tau meej meej vim li cas qee tsev neeg muaj ntau dua lossis qis dua metabolic).

Poj niam los txiv neej kuj tseem ceeb: cov poj niam ntawm txhua lub hnub nyoog thiab tsim hlawv calories tsawg dua li cov txiv neej uas muaj qhov tsis sib xws.

Nws tsis tuaj yeem yooj yim thiab raug ntsuas tus nqi metabolic. Muaj cov kev kuaj tshwj xeeb muaj, tab sis lawv tsis zoo li yuav lav tau qhov txiaj ntsig zoo. Kev ntsuas kom raug yuav tsum tau siv cov cuab yeej kim xws li cov kab mob metabolic.

Koj tuaj yeem siv lub laij lej hauv online kom tau txais kev kwv yees kwv yees ntawm koj cov metabolic tus nqi. Qhov no yuav qhia koj tias pes tsawg calories koj xav tau noj ib hnub kom koj qhov hnyav tas li.

4. Cov metabolism qeeb qeeb nrog lub hnub nyoog

Qhov no tshwm sim maj mam thiab nrog txhua tus, txawm tias qhov piv ntawm cov leeg nqaij mus rau cov nqaij rog tseem zoo li qub. Thaum koj muaj 60 xyoo, koj yuav hlawv tsawg calories thaum so tshaj li ntawm 20. Cov kws tshawb fawb tau sau tseg tias kev qeeb qeeb hauv cov metabolism pib thaum muaj hnub nyoog 18 xyoo. Tab sis vim li cas qhov kev xav tau ntawm lub zog txo qis nrog lub hnub nyoog, txawm tias tag nrho lwm cov cim tseem nyob li qub? Cov kws tshawb fawb tsis tuaj yeem teb cov lus nug no.

5. Koj tsis tuaj yeem ua kom koj cov metabolism hauv qhov hnyav

Txhua leej txhua tus tab tom tham txog yuav ua li cas koj tuaj yeem ua kom koj cov metabolism hauv thiaj li poob phaus: ua si kis las thiab tsim cov leeg nqaij, noj qee yam zaub mov, noj tshuaj ntxiv. Tab sis nws yeej nyuaj heev ua.

Qee cov zaub mov tuaj yeem ua kom koj cov metabolism sai, xws li kas fes, kua txob, thiab cov txuj lom kub. Tab sis qhov kev hloov pauv yuav yog me me thiab luv luv uas nws yuav tsis cuam tshuam rau koj lub duav.

Kev tsim cov leeg nqaij yog qhov kev xaiv muaj zog dua. Cov leeg nqaij ntau thiab rog tsawg, qhov ntau dua qhov metabolic. Qhov no yog vim cov leeg xav tau ntau lub zog ntawm so dua li cov ntaub so ntswg adipose.

Yog tias koj tuaj yeem nce cov leeg nqaij thiab txo lub cev rog los ntawm kev tawm dag zog, koj cov metabolism yuav nrawm dua thiab koj yuav hlawv calories sai dua.

Tab sis qhov no tsuas yog ib nrab ntawm kev sib ntaus sib tua. Koj yuav tsum kov yeej lub ntuj xav kom noj ntau dua, uas tuaj nrog cov metabolism hauv nrawm. Ntau tus neeg poob rau qhov kev tshaib kev nqhis uas tuaj tom qab kev tawm dag zog, thiab vim li ntawd lawv tsim tsis tau tsuas yog nqaij, tab sis kuj rog. Tsis tas li ntawd, ntau tus pom tias nws nyuaj rau kev cob qhia tsim nyog los tswj cov leeg nqaij uas tau txais.

Nws yog ruam ntseeg tias koj tuaj yeem tswj koj cov metabolism hauv tag nrho. Yog tias koj muaj peev xwm cuam tshuam nws, nws yog nyob ntawm qhov ntsuas me me. Thiab qhov no yuav xav tau lub zog thiab kev ua siab ntev.

6. Kev noj zaub mov kom qeeb metabolism

Ua kom koj cov metabolism tsis yooj yim, tab sis qeeb qeeb nws yooj yim dua nrog cov kev pab cuam rau kev poob phaus sai. Kev noj zaub mov muaj zog tshaj plaws ntawm cov metabolism, tab sis hmoov tsis ntau npaum li peb xav tau.

Tau ntau xyoo, cov kws tshawb fawb tau tshawb fawb txog qhov tshwm sim hu ua metabolic adaptation, lossis adaptive thermogenesis. Thaum tib neeg poob phaus, lawv cov basal metabolic tus nqi qeeb qeeb heev. Nws yog qhov tseeb tias cov metabolism yuav tsum qeeb me ntsis, raws li kev poob phaus yuav poob cov leeg nqaij, lub cev ua me me, nws tsis tas yuav muaj zog ntau npaum li nws tau siv los. Tab sis cov kws tshawb fawb pom tias cov metabolism hauv qeeb qeeb mus rau qhov ntau dua, thiab qhov kev cuam tshuam no tsis yog cuam tshuam nrog kev hloov pauv hauv lub cev.

Hauv qhov kev tshawb fawb zaum kawg ntawm lub ncauj lus, cov txiaj ntsig tau luam tawm hauv phau ntawv xov xwm, cov kws tshawb fawb los ntawm National Institutes of Health tau tshuaj xyuas cov neeg koom hauv qhov tseeb qhia Qhov Loj Tshaj Plaws. Thaum kawg ntawm qhov yeeb yam, tag nrho cov neeg koom tau poob ntau lub kilograms, yog li lawv yog qhov zoo tagnrho rau kev tshawb fawb txog qhov tshwm sim rau lub cev nrog qhov hnyav poob hauv lub sijhawm luv luv.

Cov kws tshawb fawb tau kawm ntau qhov ntsuas - lub cev hnyav, rog, metabolism, cov tshuaj hormones - thaum kawg ntawm kev sib tw 30-lub lim tiam hauv xyoo 2009 thiab rau xyoo tom qab, xyoo 2015. Txawm hais tias tag nrho cov tswv cuab tau poob ntau qhov hnyav los ntawm qhov yeeb yam kawg los ntawm kev tawm dag zog thiab kev noj haus, tom qab rau xyoo, lawv cov ntim tau zoo heev. Ntawm 14 tus neeg koom hauv qhov yeeb yam, 13 tus neeg rov qab lawv qhov hnyav rov qab, thaum plaub tus neeg sib tw pib hnyav dua li ua ntej koom hauv qhov yeeb yam.

Thaum lub sijhawm kawm, cov neeg koom nrog cov metabolism hauv qeeb qeeb. Lawv lub cev hlawv qhov nruab nrab ntawm 500 calories tsawg dua txhua hnub tshaj li qhov xav tau muab lawv qhov hnyav. Cov nyhuv no tau pom txawm tias tom qab rau xyoo, txawm hais tias feem ntau ntawm cov neeg koom tau maj mam nce phaus poob.

Sandra Aamodt, tus kws tshawb fawb txog neuroscientist thiab tus sau ntawm Vim Li Cas Kev Noj Qab Haus Huv Feem ntau Tsis Ua Haujlwm, qhia qhov no rau lub cev tiv thaiv tshwj xeeb los tswj qhov hnyav hauv qee yam kev coj ua.

Tom qab koj nce qhov hnyav thiab tuav nws rau lub sijhawm ntev, koj lub cev tau siv rau nws qhov loj me. Thaum qhov hnyav poob, me me hloov pauv hauv cov tshuaj hormones hauv lub hlwb qeeb qeeb cov metabolism. Nyob rau tib lub sijhawm, qhov kev xav ntawm kev tshaib kev nqhis nce thiab qhov kev xav ntawm satiety los ntawm cov zaub mov txo qis - nws zoo li lub cev sim nrog tag nrho nws lub zog kom rov qab mus rau qhov hnyav li qub.

Hauv kev tshawb fawb ntawm cov neeg koom hauv kev ua yeeb yam The Biggest Loser, cov kws tshawb fawb pom tias lawv txhua tus muaj qhov txo qis ntawm cov tshuaj hormone leptin. Leptin yog ib qho ntawm cov tshuaj hormones tseem ceeb uas tswj kev tshaib plab hauv lub cev. Thaum kawg ntawm Tus Loser Loj tshaj plaws, cov neeg sib tw tau yuav luag tag nrho lawv cov khw muag khoom leptin thiab tau tshaib plab tas li. Hauv rau xyoo, lawv cov khw muag khoom leptin tau zoo, tab sis tsuas yog mus rau 60% ntawm lawv cov thawj theem ua ntej.

Cov neeg feem coob tsis paub yuav ua li cas hloov pauv metabolic tuaj yeem ua tau tom qab poob phaus. Nrog rau qhov hnyav nce thiab poob phaus, lub cev tsis coj zoo li qub. Nws sib ntaus sib tua hnyav dua kom nws qhov hnyav dua li kom tsis txhob nce.

Tab sis kev poob phaus tsis tas yuav ua rau qeeb hauv cov metabolism. Piv txwv li, kev phais kom hloov qhov hnyav tsis hloov cov qib leptin, thiab tsis muaj qhov metabolic.

Tsis tas li ntawd, kev tshawb fawb nrog cov neeg koom nrog Tus Loser Loj tshaj plaws yog qhov txawv txav, yog li nws tsis yog qhov tseeb tias lwm tus neeg feem coob yuav ntsib cov txiaj ntsig zoo sib xws. Qhov tseeb, txoj kev tshawb fawb koom nrog tsuas yog 14 tus neeg uas poob phaus tsuas yog los ntawm kev noj zaub mov ceev thiab tawm dag zog. Qhov kev cuam tshuam ntawm kev ua kom qeeb ntawm cov metabolism tsis tau pom nrog kev poob phaus.

7. Cov kws tshawb fawb tsis tuaj yeem piav qhia tias yog vim li cas cov metabolism qeeb

Muaj ntau qhov kev xav ntawm qhov qhab nia no. Ib qho ntawm feem txhim khu kev qha yog piav qhia los ntawm cov chav kawm ntawm evolution. Ntau txhiab xyoo dhau los, tib neeg tau hloov zuj zus nyob rau hauv ib puag ncig uas lawv yuav tsum tau tiv nrog ntau lub sijhawm ntawm kev noj zaub mov tsis txaus. Yog li, nws tuaj yeem xav tias ntau cov noob tau khaws cia hauv DNA uas ua rau hloov pauv cov calories ntau dhau rau hauv rog. Qhov peev xwm no tau pab tib neeg muaj sia nyob thaum lub sijhawm zaub mov tsis txaus thiab rov tsim dua tshiab.

Txuas ntxiv qhov kev xav, peb tuaj yeem hais tias qhov tsis muaj peev xwm poob phaus niaj hnub no yog vim lub cev tiv thaiv cov tshuaj tiv thaiv, txawm tias qhov tsis muaj zaub mov hauv peb lub neej tau dhau los ua qhov tsis tshua muaj.

Tab sis tsis yog txhua tus kws tshawb fawb pom zoo nrog qhov kev xav ntawm cov noob caj noob ces.

Yog tias cov noob muaj txiaj ntsig tau muab cov txiaj ntsig zoo xaiv kom muaj sia nyob kev tshaib kev nqhis (lub sijhawm tshaib plab tau nquag thoob plaws hauv keeb kwm), cov noob caj noob ces yuav kis tau thiab ua rau cov neeg nyob thoob plaws. Qhov no txhais tau hais tias niaj hnub no peb txhua tus yuav tsum muaj cov noob caj noob ces, thiab tom qab ntawd lub neej niaj hnub no tsuas yog cov neeg rog rog xwb. Tab sis txawm nyob hauv cov zej zog uas muaj kev rog tshaj plaws, xws li Tebchaws Meskas, muaj cov tib neeg ib txwm muaj, qhov nruab nrab li ntawm 20% ntawm cov pejxeem, uas nyob twj ywm nyias nyias. Thiab yog tias kev tshaib kev nqhis yog qhov yuav tsum tau ua ua ntej rau kev loj hlob ntawm cov noob caj noob ces, nws yog qhov tsim nyog los nug seb nws tuaj txog li cas ntau tus neeg tswj kom tsis txhob muaj lawv cov qub txeeg qub teg.

John Speakman epigeneticist

Cov kws tshawb fawb tseem tab tom sim ua kom nkag siab zoo dua cov kab mob metabolic, uas yog qhov nyuaj ntawm cov kab mob metabolic uas suav nrog cov ntshav siab thiab ntshav qab zib, lub duav loj, thiab cov roj cholesterol tsis zoo thiab qib triglyceride. Thaum tib neeg muaj teeb meem kev noj qab haus huv no, lawv muaj kev pheej hmoo ntau dua rau cov kab mob ntev, suav nrog kab mob plawv thiab ntshav qab zib. Tab sis dua, nws tsis paub meej tias cov kab mob metabolic ua haujlwm li cas thiab vim li cas qee tus neeg muaj kev cuam tshuam ntau dua li lwm tus.

8. qeeb metabolism tsis tau txhais hais tias koj tsis tuaj yeem poob phaus

Kev poob phaus yog ua tau nrog qeeb metabolism. Qhov nruab nrab, 15% ntawm cov neeg uas muaj cov metabolism hauv qeeb ntawm Mayo Clinic poob txog 10% ntawm lawv tus kheej qhov hnyav thiab khaws ib qho tshiab.

Leej twg tab tom nrhiav kom poob phaus tuaj yeem ua tiav lub hom phiaj no los ntawm kev hloov lawv txoj kev ua neej. Nws tseem yog ib qho tseem ceeb uas yuav tau hloov kho rau nws uas yuav ua kom tus kab mob - rog - tswj.

Lub National Weight Control Registry hauv Tebchaws Meskas tshuaj xyuas tus cwj pwm thiab kev coj cwj pwm ntawm cov neeg laus uas tau poob yam tsawg 15 kilograms thiab muaj peev xwm tswj tau qhov hnyav ntawd rau ib xyoos. Daim ntawv teev npe tam sim no muaj ntau dua 10,000 tus tswv cuab uas niaj hnub tshuaj xyuas txhua xyoo txog seb lawv tswj hwm qhov hnyav npaum li cas.

Cov neeg no muaj ntau yam kev coj ua:

• lawv hnyav tsawg kawg ib zaug ib lub lim tiam;
• qoj ib ce tsis tu ncua thiab taug kev ntau;
• txwv tsis pub calorie ntau ntau, tsis txhob noj zaub mov muaj roj;
• saib xyuas qhov loj me;
• noj tshais txhua hnub.

Tab sis txhua leej txhua tus noj cov zaub mov txawv kiag li, lawv npaj lawv cov zaub mov txawv. Yog li ntawd, nws tsis tuaj yeem hais kom paub tseeb tias cov khoom noj twg zoo tshaj plaws. Qhov tseem ceeb tshaj plaws yog kom taug qab cov calories.

Tsis tas li ntawd, txhua tus neeg uas tswj kom poob phaus tau hloov pauv loj hauv lawv txoj kev ua neej, tau mob siab rau lawv cov zaub mov ntau dua thiab ua lub cev qoj ib ce. Tau kawg, ntau tus xav xav tias lawv qhov teeb meem hnyav yog vim muaj cov metabolism hauv qeeb lossis lwm yam kab mob lom, thiab tsis yog vim lawv tub nkeeg thiab nyiam noj. Kev tshawb fawb lees paub: yog tias koj xav kom poob phaus thiab txaus siab rau kev siv zog, koj yuav ua tiav.